Mind & Mood Archive

The nicotine in cigarettes stimulates the nervous system, resulting in a mood boost. But does this mean that smokers will reach for a cigarette when they are feeling sad? Researchers found that sad feelings may cause some people to smoke.

Changing your mindset doesn't mean taking a Pollyanna view of the world. The key isn't to deny stress, but to recognize and acknowledge it—and then to find the upside, because a full-throttle fight-or-flight response is not the only possible reaction to stress (at least when the stress does not involve a potentially life-threatening situation).

In people with a more stress-hardy mindset, the stress response is often tempered by the challenge response, which accounts for the so-called excite-and-delight experience that some people have in stressful situations, such as skydiving. Like the typical stress response, the challenge response also affects the cardiovascular system, but instead of constricting blood vessels and ramping up inflammation in anticipation of wounds, it allows for maximum blood flow, much like exercise.

Ask the doctors

Q. I have a very stressful job, and recently my blood pressure readings started going up. Could my job stress be the reason why?

A. Yes, chronic stress can affect blood pressure. Several hormones affect your heart's rhythm, including epinephrine and norepinephrine. When these hormone levels rise, your heart starts to work harder. Stress hormones can also constrict your blood vessels, causing temporary blood pressure spikes.

Here's what to do when your mind tends to wander.

Everyone's attention can drift at times, like when you lose your concentration for a moment while doing routine tasks.

Many people shrug off these lapses in focus as "senior moments," but they might be related to a vulnerable brain process called executive function.

Chronic stress is associated with an increased risk of heart disease, heart attacks, and strokes. These strategies can help you manage it.

People often complain about stress, but it's actually a natural reaction with an essential purpose.

When the body senses danger, it starts its fight-or-flight response. Your nervous system releases hormones like adrenaline and cortisol, which jolt the body into a protective mode. Your heart pounds faster, muscles tighten, blood pressure rises, breathing quickens, and your senses sharpen.

Ask the doctors

Q. Every winter I experience mood changes. How do I know if it's seasonal affective disorder?

A. Seasonal affective disorder (SAD) is a type of depression that typically affects individuals during the winter months. Some experts believe it's triggered by a reduction in natural light, which starts in the fall and continues until the spring. Tracking your mood changes can help your doctor determine if you have the condition. People formally diagnosed with SAD experience episodes of major depression that occur in the fall and winter for at least two years. During these episodes, people may feel hopeless or worthless, have sleep problems, or experience changes in appetite or weight. They may also be irritable or anxious and lose interest in favorite activities.

Learn about the different kinds of experts and how they can help you.

Where should you turn when you suspect that you have a mental health condition: a psychiatrist, a psychologist, or some other type of mental health professional? It's tough to figure out what kind of clinician can best help you sort out your problems and provide the care you need.

Often a primary care visit is a good start. Your physician can assess your symptoms and refer you to a mental health professional for evaluation and appropriate treatment.

News briefs

We've reported before that heavy drinking is tied to an increased risk for developing dementia. A Harvard-led study published online Sept. 27, 2019, by JAMA Network Open suggests that the risk is even worse if you have mild cognitive impairment (MCI). Researchers analyzed the data of more than 3,000 dementia-free adults (average age 78, some with MCI) who reported their alcohol use and underwent psychological testing for six years. People with MCI who drank heavily (more than 14 drinks per week) had a 72% higher risk for dementia than people who drank less than one drink per week. However, people without MCI who drank moderately (seven to 14 drinks per week) didn't appear to have an increased risk for dementia, and even seemed to have a 37% lower risk for dementia compared with people who consumed less than one drink per week. The bottom line: "Our results suggest that moderation is the healthiest approach if you drink. And if you have mild cognitive impairment, you may want to reconsider drinking alcohol at all," says Dr. Kenneth Mukamal, a study author and researcher with the Harvard T.H. Chan School of Public Health.

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These tips can help you recall the details from past events and learn from them.

Does this sound familiar? You can't recall the name of someone you met before. Or you forget the time-saving shortcut from a previous car trip. Or you repeatedly make the same silly mistake doing a once-familiar task.

It's frustrating when you can't recall certain past details. You may chalk it up to "senior moments." But, the actual problem is a breakdown in your episodic memory, the brain's largest and most complex memory system.

Just as there is no magic pill to prevent cognitive decline, no single almighty brain food can ensure a sharp brain as you age. Nutritionists emphasize that the most important strategy is to follow a healthy dietary pattern that includes a lot of fruits, vegetables, legumes, and whole grains. Try to get protein from plant sources and fish and choose healthy fats, such as olive oil or canola, rather than saturated fats.

That said, certain foods in this overall scheme are particularly rich in healthful components like omega-3 fatty acids, B vitamins, and antioxidants, which are known to support brain health and often referred to as brain foods. Incorporating many of these foods into a healthy diet on a regular basis can improve the health of your brain, which could translate into better mental function.